Week 1 +2 Di : 15 km in 1hr23'(5'30" /km)
Wo : 12 km in 59', (4'55" / km)
Vr : 14 km in 1hr24' (6'00" / km)
Za : 22 km in 2hr01' (5'30" / km)
Zo : 11 km in 1h06'(6'00" / km)
Week 3 Di : 15 km in 1h53' (7'30" / km)
Wo : 10 km in 52'30" (5'15" / km)
Do : 20 km in 1hr50' (5'30" / km)
Za : 10 km in 46'00"(4'36" / km)
Zo : 10 km in 1h00' (6'00" / km)
Week 4 Di : 15 km in 1h23' (5'30" / km)
Wo : 3 x 3 km in 14'15", dribbelpauze 5'
Vr : 10 km in 52'30" (5'15" / km)
Za : 22 km in 2h01' (5'30" / km)
Zo : 15 km in 1h53' (7'30" / km)
Week 5+6 Di : 13 km in 1h04' (4'55" / km)
Wo : 16 km in 1h36' (6'00"/km)
Vr : 10 km in 52'30" (5'15" / km)
Za : 25 km in 2hr22' (5'40"/km)
Zo : 15 km in 1h23' (5'30"/km)
Week 7 Di : 15 km in 1hr53'(7'30" /km)
Wo : 15 km in 1h23' , (5'30" / km)
Do : 20 km in 1hr50' (5'30" / km)
Za : 10 km in 45'30" (4'33" / km)
Zo : 10 km in 1h00'(6'00" / km)
Week 8 Di : 10 km in 52'30" (5'15" / km)
Wo : 20 km in 1h50' (5'30" / km)
Vr : 8 x 1 km in 4'25", dribbelpauze 3'
Za : 15 km in 1h53' (7'30" / km)
Zo : 25 km in 2h22' (5'40" / km)
Week 9+10 Di : 13 km in 1hr04'(4'55" /km)
Wo : 15 km in 1h30' , (6'00" / km)
Vr : 15 x 1 km in 5'00", dribbelpauze 1'
Za : 25 km in 2hr22' (5'40" / km)
Zo : 12 km in 1h12' (6'00" / km)
Week 11 Di : 15 km in 1hr53'(7'30" /km)
Wo : 15 km in 1h23' , (5'30" / km)
Do : 20 km in 1h50' (5'30" / km)
Za : 10 km in 45'00" (4'30" / km)
Zo : 10 km in 1h00'(6'00" / km)
Week 12 Di : 20 km in 1h50' , (5'30" / km)
Wo : 10 km in 52'30", (5'15" / km)
Vr : 3 x 3 km in 14'15", dribbelpauze 5'
Za : 15 km in 1h53' (7'30" / km)
Zo : 20 x 1 km in 5'00", dribbelpauze 5'
Week13+14 Di : 13 km in 1h03'(4'50" / km)
Wo : 20 km in 2h00' (6'00" / km)
Vr : 8 x 1 km in 4'25', dribbelpauze 3'
Za : 25 km in 2h17' (5'30" / km)
Zo : 15 km in 1hr23' (5'30" / km)
Week 15 Di : 15 km in 1h53' (7'30" / km)
Wo : 15 km in 1hr23' (5'30" / km)
Do : 20 km in 1h50' (5'30" / km)
Za : 10 km in 45'00"(4'30" / km)
Zo : 15 km in 1hr30' (6'00" / km)
Week 16 Di : 10 km in 52'30"(5'15" / km)
Wo : 20 km in 1h50' (5'30" / km)
Vr : 3 x 2 km in 8'50", dribbelpauze 4'
Za : 15 km in 1h30' (6'00" / km)
Zo : 27 km in 2h33' (5'40" / km)
Week 17 Di : 13 km in 1h03' (4'50" / km)
Wo : 15 km in 1h30' (6'00" / km)
Vr : 27 km in 2hr33' (5'40" / km)
Za : 3 x 5 km in 25'00", dribbelpauze 5'
Zo : 10 km in 1h00'(6'00" / km)
Week 18 Di : 8 x 1 km in 4'25', dribbelpauze 3'
Wo : 20 km in 2h30' (7'30" / km)
Do : 15 km in 1hr23' (5'30" / km)
Za : 30 km in 2h55'(5'50" / km)
Zo : 10 km in 1h(6'00" / km)
Week 19 Ma : 10 km in 44' (4'24" / km)
Wo : 22 km in 2h01' (5'30" / km)
Do : 3 x 5 km in 25', dribbelpauze 5'
Za : 30 km in 2h55' (5'50" / km)
Zo : 16 km in 1h30' (5'30" / km)
Week 20 Ma : 10 km in 49'40"(4'58" / km)
Di : 15 km in 1h23' (5'30" / km)
Wo : 10 km (5'30"/km), na half uur 2 km in 8'50"
Do : 8 km in 48' (6'00"/km)
Za : 30' speelse loop
Zo : 42 km in 3h30' (4'58" / km)